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Old 07-07-2010, 04:17 PM   #1 (permalink)
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Diet/Nutrition Plan help

I'm not really a serious fighter but I enjoy training and I'm a huge fan of the sport. I work out a lot and I'm in pretty good shape. I eat pretty well, but I'm an 18 year old kid and its not as hard for me to keep my body fat % low as it is for an older guy.
My dad on the other hand is 53, about 5' 10" 180 lbs and in pretty good shape for his age. He's much stronger than I am and works out with me for strength and cardio too. The problem is that he's older and his metabolism is so much slower than mine that he can't shed that last 10 lbs of fat to get the muscle definition that I have. His diet would need to be so different than mine, where I'm usually trying to gain mass, that I don't know what to do. All he knows is eat "healthy stuff" and reduce caloric intake, but when he reduces it enough to lose weight he doesn't have enough energy to work out hard.
Does anyone have any links or suggestions of their own for a diet plan that would allow him to lose weight while still working out hard? There's gotta be something that older MMA fighters eat in training camp to cut the fat over the course of his camp before he cuts the water weight and all that stuff.

Thanks guys,

Derek
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Old 07-09-2010, 11:39 PM   #2 (permalink)
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If you need to lose weight, choose a well balanced diet food such as Weight Watchers, rather than a fad diet.Use low-fat milk-dairy products in eating. Eat a diet food with lots of fresh fruit and vegetables.Mostly eat fruits and vegetables that are currently available in-season.You can do Daily physical activity that achieves fitness and balances energy expenditure with calorie intake.
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Old 09-22-2010, 08:09 AM   #3 (permalink)
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Well according to my point of view, I think that we should always try to eat a balance diet with full of nutritions, always try to make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry, for daily diet and nutritions.
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Old 10-02-2010, 06:07 PM   #4 (permalink)
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Diet wise he needs to find the right carb/protein/fat ratio for him that will sustain his energy levels but since he already eats right (according to you)...

He really doesn't need to count his calories neccessarily but what he needs to focus on more is doing fat burning exercises that will not ONLY burn fat but will also build muscle at the same time so for example...

He can do a tire flip workout, you can do a sledgehammer workout or an interval workout or anything where he's building muscle and burn fat at the same time will deliver results that he's looking for where he can burn lots of fat while at the very least maintaining the muscle mass he has
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Old 10-04-2010, 12:47 PM   #5 (permalink)
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If you're father is having a hard time following a low calorie diet and working out, I would look into pre/para/post workout nutrition and see what you can change there to help. I didn't see if you posted what meals you eat before/after working out. Make sure your pops is getting a good serving of carbs before and after (and protein and fats) if his energy is suffering that should help.
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Old 10-04-2010, 07:36 PM   #6 (permalink)
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The best way that I can think of offhand without subscribing to some kind of fad diet or "nutritionist" prescribed diet plan which can cost a bunch of money and do very little more than you can on your own.

A caloric balance of proteins, carbohydrates, and fats. Basically, protein is necessary for muscular recovery and growth, good fats (poly)unsaturated fats assist the protein molecules in regenerating torn muscle fibers, long terrm slow processed energy etc, etc, carbohydrates are used for short term energy and excess carbs is stored as body fat.

In the case you're talking about, the idea is to have high protein levels, for muscle recovery and development, while limiting carbohydrates to those necessary to workout the the fullest ability, and fats sufficient to sustain quality of life through the day.

First off is to determine how many calories per day he needs. Based on the parameters you described, I would guestimate around 1800-2200 calories for an average person, but everyone varies. For the sake of this explanation, I'll use 1800.

There is an algorithm to determining the appropriate numbers of grams of fats/carbs/proteins per calorie, and it all depends on what the person needs. In this case its high protein, low carb, minimal fat.
Say:
75% Protein
20% Carbs
5% Fats

The algorithm works like:
Total Calories([1800]/4)x .75 (Protein % value) = 337.5 grams(approximately)
Total Calories([1800]/4)x .20 (Carbohydrate % value) = 90 grams(approximately)
Total Calories([1800]/4)x .05 (Fat % value) = 22 grams(approximately)

These figures all have to be approximated because unless you're eating lean chicken breasts and white rice all day everyday, these figures are almost impossible. But, because its a general algorithm the individual numbers can be changed at will to meet the needs of the individual involved. Hope this was helpful!
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Old 10-25-2010, 08:13 PM   #7 (permalink)
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We've got some older guys training at our facility and one in particular ( he is 54) is in really great shape. He trains 4 days at our academy, and he manages to lift weights 3 times a week. He rolls with a lot of younger, and bigger, advanced belts and hold his own. I asked him what his secret was - he told me quite simply, stay away from anything refined. Basically, no flour, no corn, no sugar and no alcohol. It's kinda of like the Gracie diet. Lean meats, lots of fruit and veggies, nuts, and plenty of water. Simple uh?

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Old 11-01-2010, 01:22 PM   #8 (permalink)
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good article

I'm also not a serious fighter, but I do work out hard at muay thai. I am fortunate enough to live in HK and have access to real Lumpinee and Ratchadamnoern champions with 100s of fights. I came across an article, because I'm looking to break out of my routine of workout followed by beer and lots of food.....

http://www.intense-workout.com/post_workout.html

This is pretty good info here, although quite simple. Most notably - fat is good, but know when to take it. Not right after a workout.

And whole food is excellent, but also factor in the time it takes to digest - whey protein is much quicker.

Fairtex forums also had a great article about a new training philosophy. I can try to dig it up again. It talks about frequency of meals, and how that can really improve metabolism.
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